Nutrition Spotlight: Quinoa Is a Complete Protein
Avocado → Healthy fats = more vitamin absorption + longer energy
Pumpkin Seeds → Crunch + minerals (magnesium + iron) to fight fatigue
Orange Segments → Juicy pops of vitamin C for even better iron absorption
Hemp Seeds → Tiny seeds, big benefits: omega-3s for brain energy + extra protein
Olives (Kalamata) → Briny flavor + heart-healthy fats for extra Mediterranean vibes
Description
A fresh, vibrant quinoa chickpea salad made with crisp vegetables, fresh parsley, and a lemon-olive oil dressing. High in fiber and plant protein, this salad supports steady energy and works beautifully for meal prep, lunches, or light dinners.
Ingredients
For the Salad:
- 1 cup uncooked quinoa, rinsed in a fine-mesh colander
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 medium cucumber, seeded and chopped
- 1 medium red bell pepper, seeded and chopped
- 1/2 small red onion, finely chopped
- 1 cup fresh parsley, chopped
For the Dressing:
- 1/4 cup extra virgin olive oil
- 1/4 cup lemon juice (about 2-3 lemons)
- 1 tablespoon red wine vinegar
- 2 cloves garlic, minced
- Salt and pepper, to taste
Instructions
1️⃣ Cook the quinoa
Rinse quinoa thoroughly in a fine-mesh strainer to remove its natural bitter coating. Combine quinoa with water in a medium saucepan. Use a 1:2 ratio as a guide but reduce the water by about ¼ cup per 1 cup of quinoa (use about 1¾ cups water) since rinsing adds extra moisture. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until the water is absorbed. Remove from heat, let stand covered for 5 minutes, then fluff with a fork and allow to cool.
2️⃣ Prep the vegetables
While the quinoa cooks, chop the cucumber, red bell pepper, red onion, and parsley. Place everything in a large bowl.
3️⃣ Make the dressing
In a small bowl or jar, whisk (or shake) together olive oil, lemon juice, red wine vinegar, garlic, salt, and black pepper until well combined.
4️⃣ Assemble the salad
Add the cooled quinoa and drained chickpeas to the bowl with the vegetables. Pour the dressing over the salad and toss gently until everything is evenly coated.
5️⃣ Chill (optional)
For best flavor, refrigerate the salad for at least 30 minutes. This allows the quinoa and chickpeas to absorb the bright dressing flavors.
6️⃣ Taste and adjust
Before serving, taste and adjust seasoning as needed. Add more lemon juice, vinegar, salt, or pepper to suit your preference.
7️⃣ Serve and enjoy
Enjoy this salad on its own as a light, nourishing meal, serve alongside grilled chicken, salmon, shrimp, or topped with feta cheese.
- Prep Time: 15 min
- Cook Time: 15 min
- Category: high protein, Lunch, quick and easy, salads, Side Dish, sides, vegetarian
- Cuisine: American, Mediterranean
Nutrition
- Serving Size: 1 main serving
- Calories: 330 kcal
- Sugar: 3.5 g
- Sodium: 130 mg
- Fat: 17 g
- Saturated Fat: 2 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 36 g
- Fiber: 8 g
- Protein: 9.8 g
- Cholesterol: 0 mg
